Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain on the outside of the elbow. It is often caused by overuse of the forearm muscles, such as those used in tennis, weightlifting, or painting. Taping tennis elbow with Kinesio tape can help to relieve pain and inflammation, and can also provide support to the injured muscles. Kinesio tape is a type of elastic tape that is applied to the skin in a specific pattern. It is believed to work by stimulating the body’s natural healing processes and by providing support to the injured area.
To tape tennis elbow with Kinesio tape, you will need a roll of Kinesio tape and a pair of scissors. First, clean and dry the area around the elbow. Then, cut a piece of tape that is about 12 inches long. Apply the tape to the elbow, starting at the bottom of the elbow and working your way up. The tape should be applied with a slight stretch, and it should be rubbed into the skin to help it adhere. Once the tape is applied, you can use your hand to massage the area around the elbow to help the tape settle into place.
Kinesio tape can be worn for several days at a time. It is important to keep the tape dry, and to avoid stretching or bending the tape excessively. If the tape becomes wet or dirty, it can be replaced with a new piece of tape. Kinesio tape can be a helpful way to relieve pain and inflammation from tennis elbow. It is a safe and effective treatment that can be used in conjunction with other treatments, such as rest, ice, and pain medication.
Kinesiology Taping for Tennis Elbow
Kinesiology taping, or KT, is a therapeutic taping technique that uses elastic tape to support and stabilize muscles and joints. It is often used to treat tennis elbow, a condition that causes pain and inflammation on the outside of the elbow.
How KT Works for Tennis Elbow
KT works by creating a lifting effect on the skin, which reduces pressure on the underlying tissues. This helps improve circulation, reduce pain, and promote healing. In the case of tennis elbow, KT may help to:
– Decrease inflammation by reducing pressure on the inflamed tendons.
– Reduce pain by stimulating pain-relieving receptors in the skin.
– Improve circulation by creating a lifting effect on the skin, which allows for better blood flow.
– Support the elbow joint by providing stability and reducing excessive movement.
– Promote healing by facilitating better blood circulation and reducing inflammation.
How to Tape Tennis Elbow with Kinesio Tape
| Step | Instructions |
|---|---|
| 1. Prepare the skin | Clean and dry the skin around the elbow. |
| 2. Apply a skin anchor | Place a small piece of tape on the skin just below the elbow crease. |
| 3. Apply the I-tape | Cut a piece of I-tape long enough to reach from the skin anchor to the top of the forearm. Apply the tape with the center of the tape over the most painful area. |
| 4. Apply the Y-tape | Cut a piece of Y-tape long enough to reach from the skin anchor to the outer elbow. Apply the tape with the Y-fork facing upward. |
| 5. Finish the tape | Apply a small piece of tape over the ends of the I-tape and Y-tape to secure them. |
Note: KT is not a cure for tennis elbow, but it can help to manage the pain and inflammation. It is important to follow the application instructions carefully to ensure proper placement and effectiveness.
Benefits of Using Kinesio Tape for Tennis Elbow
Kinesio tape has gained popularity in the treatment of tennis elbow due to its numerous benefits. Let’s explore some of the key advantages of using Kinesio tape for this condition:
Improved Blood Circulation
Kinesio tape is designed to lift the skin slightly, creating a space between the skin and the underlying tissues. This microscopic space allows for increased blood flow to the affected area. Improved blood circulation promotes the delivery of oxygen and nutrients to the injured tendons, facilitating the healing process.
Pain Relief
Kinesio tape exerts a gentle pressure on the skin, which helps to reduce pain associated with tennis elbow. The tape provides support and stability to the injured area, thereby decreasing the strain on the tendons and surrounding tissues. Additionally, Kinesio tape has been shown to modulate pain signals, providing relief and comfort.
Reduced Inflammation
The lifting effect of Kinesio tape on the skin helps to reduce swelling and inflammation in the affected area. By creating a space between the skin and the underlying tissues, Kinesio tape allows for better lymphatic drainage, which helps to remove excess fluid and inflammatory mediators. Reduced inflammation promotes a more favorable environment for healing.
Choosing the Right Kinesio Tape
Choosing the right Kinesio tape is essential for effective results. Here’s a comprehensive guide to help you make an informed decision:
1. Material: Kinesio tape is typically made from cotton, nylon, or a combination of both. Choose tape made from breathable, hypoallergenic materials that are gentle on your skin. Cotton is a comfortable and affordable option, while nylon provides better elasticity but may be less breathable.
2. Adhesiveness: The tape’s adhesiveness determines how long it will stay in place. Choose a tape with a strong adhesive that can withstand sweat, movement, and showering. However, avoid tapes that are too sticky, as they can be difficult to remove and leave a residue on your skin.
3. Tension and Elasticity: The tension and elasticity of the tape are crucial factors to consider.
Tape Tension
Kinesio tape comes in different tensions, ranging from low to high. Low-tension tape is suitable for light support, such as promoting circulation or reducing swelling. Medium-tension tape provides moderate support for muscle activation and pain relief. High-tension tape is used for strong support and joint stabilization.
| Tension | Purpose |
|---|---|
| Low | Light support, promoting circulation |
| Medium | Moderate support, muscle activation, pain relief |
| High | Strong support, joint stabilization |
Tape Elasticity
Kinesio tape’s elasticity allows it to stretch and move with your body. The elasticity of the tape should be appropriate for the area you’re taping and the desired results. Less elastic tape provides more stability, while more elastic tape allows for greater flexibility and range of motion.
Preparing the Arm for Taping
Before applying kinesio tape to treat tennis elbow, it’s essential to prepare the affected area. Here’s a step-by-step guide:
1. Clean and Dry the Skin:
Thoroughly clean the skin around the elbow joint using soap and water. Remove any lotion or oil to ensure the tape adheres properly.
2. Shave the Area:
Using a clean razor, shave any hair from the elbow area where the tape will be applied. Removing hair helps the tape stick to the skin better.
3. Warm Up the Muscles:
To improve circulation and make the muscles more pliable, apply a warm compress or engage in light exercise for a few minutes.
4. Identify the Trigger Point:
Locate the specific area on the outside of the elbow where the pain is most intense. This is known as the trigger point. Gently press on the trigger point to confirm its location.
| Step | Description |
|---|---|
| a) Test for Effleurage | Gently stroke the forearm towards the elbow. A tender spot indicates the trigger point. |
| b) Test for Percussion | Lightly tap on the elbow area. The spot that elicits the most pain is the trigger point. |
| c) Test for Compression | Apply direct pressure to the elbow area. The most sensitive spot is likely the trigger point. |
Applying the First Strip of Tape
To apply the first strip of Kinesio tape for tennis elbow, follow these detailed steps:
Step 1: Position Your Arm
With your elbow slightly bent, position your forearm at a 45-degree angle to your upper arm. This will help expose the affected area.
Step 2: Anchor the Tape
Tear off a 12-inch strip of tape and anchor it on the unaffected side of your forearm, just below the elbow crease. Anchor the tape firmly but without excessive tightness.
Step 3: Stretch and Apply
Stretch the tape to 50% of its original length as you apply it over the most painful area of your elbow. Use a gentle rubbing motion to activate the adhesive.
Step 4: Extend the Tape
Continue extending the tape up your forearm, towards your shoulder. Stretch the tape slightly as you apply it, maintaining 50% tension.
Step 5: Anchor and Cut
Anchor the end of the tape on the unaffected side of your upper arm, ensuring it’s firmly secured. Cut off any excess tape.
Step 6: Adjustment and Reapplication
If the tape feels too tight or too loose, reapply it with the appropriate tension. You may need to experiment with different taping methods and tensions to find what works best for you.
Creating an Anchor Point
To create an anchor point for your kinesio tape, start by cleaning the skin in the desired area with rubbing alcohol. This will help the tape adhere better. Next, cut a piece of tape that is approximately 3-4 inches long. Peel off the backing paper from one end of the tape and apply it to the skin. Rub the tape firmly to ensure that it is well-adhered.
Once the anchor point is in place, you can begin applying the rest of the tape. Use a tension of 25-50% when applying the tape, and rub each strip firmly to activate the adhesive.
Avoid wrapping the tape too tightly, as this can restrict blood flow. Start by applying the tape in a “Y” shape, with the anchor point at the top of the Y. Then, apply two additional strips of tape along the sides of the elbow, starting from the anchor point and extending down the forearm.
Table: How to Apply Kinesio Tape for Tennis Elbow
| Step | Description |
|---|---|
| 1 | Clean the skin in the desired area with rubbing alcohol. |
| 2 | Cut a piece of tape that is approximately 3-4 inches long. |
| 3 | Peel off the backing paper from one end of the tape and apply it to the skin. |
| 4 | Rub the tape firmly to ensure that it is well-adhered. |
| 5 | Apply the tape in a “Y” shape, with the anchor point at the top of the Y. |
| 6 | Apply two additional strips of tape along the sides of the elbow, starting from the anchor point and extending down the forearm. |
Applying the Second Strip of Tape
Now, focus on the outer elbow. Take a new strip of tape approximately 15 cm long and cut it in half lengthwise. Round the corners of both strips to enhance comfort.
Peel the backing off one of the half-strips and place the middle of the strip over the outer elbow crease. Apply gentle tension to the tape while rubbing it down, working from the center outward.
Peel the backing off the second strip and place it over the first strip, slightly overlapping it. Apply tension and rub it down to secure it.
To ensure the effectiveness of the taping, slightly bend your elbow to allow the tape to engage fully.
Continue applying strips of tape in this Y-shape pattern, using half-strips or full strips as needed, until you cover the entire affected area.
Tips for Applying the Second Strip of Tape:
| Tip | Purpose |
|---|---|
| Round the corners of the tape | Enhance comfort and reduce irritation |
| Apply gentle tension while rubbing the tape down | Secure the tape in place and activate its adhesive properties |
| Overlapping the second strip slightly | Improve stability and support |
Creating Reinforcement Strips
Reinforcement strips are used to provide additional support and stability to the taped area. To create a reinforcement strip:
Lay out the Tape
Cut a piece of kinesio tape that is about 4-6 inches long. Fold it in half lengthwise, so that the adhesive sides are facing each other.
Create a V-Shape
Starting at one end of the folded tape, cut a V-shape into the middle. The V-shape should be about 1-2 inches deep.
Peel Away the Backing
Peel away the backing from the end of the tape without the V-shape. You should now have a sticky, V-shaped strip of tape.
Apply the Strip
Apply the reinforcement strip to the area that you want to support. Place the V-shape over the center of the area, and wrap the ends of the tape around the sides.
Finishing the Tape Application
9. Cover the Proximal End of the Tape
Once you have applied the tape as described in steps 7-8, take a small piece of tape (approximately 2-3 inches) and place it over the proximal end (the end closest to your shoulder) of the tape. This will help to anchor the tape in place and prevent it from rolling up or becoming loose during activity.
9a. Position the Tape
Position the small piece of tape with the adhesive side facing up, parallel to the long strip of tape.
9b. Apply Pressure
Press the small piece of tape firmly onto the proximal end of the long strip of tape, ensuring good adhesion.
9c. Rub the Tape
Once the tape is applied, rub it vigorously to activate the adhesive and enhance its staying power.
Position of the Small Tape Piece |
Applying Pressure |
|---|---|
|
Parallel to the long strip of tape, adhesive side facing up. |
Press firmly to ensure adhesion. |
Tips for Effective Taping
Follow these tips to ensure effective taping for tennis elbow:
- Start with clean and dry skin.
- Measure and cut the tape to an appropriate length.
- Round the corners of the tape to prevent snagging.
- Apply the anchor tape first, perpendicular to the inflamed area.
- Apply the tension tape parallel to the inflamed area.
- Stretch the tape as you apply it for better adhesion.
- Apply the tape in a “Y” or “I” shape.
- Rub the tape vigorously to activate the adhesive.
- Trim any excess tape.
- Change the tape every 3-4 days, or as needed.
10. Consider the Direction and Pressure of the Tape
The direction and pressure of the tape play a crucial role in its effectiveness. For tennis elbow, the anchor tape should be applied perpendicular to the inflamed area, while the tension tape should be applied parallel to it. Apply just enough pressure to provide support but not restrict movement.
Creating a Custom Taping Method
While the standard “Y” or “I” shapes are effective, consider experimenting with different taping methods to find what works best for you. For example, you could try using multiple strips of tape or applying the tape in a cross-hatch pattern.
Additional Tips for Comfort and Stability
Use a hypoallergenic tape to prevent skin irritation. Apply kinesiology tape spreay or rub some baby powder to help the tape stay in place during activities. Place a small piece of gauze or moleskin beneath the tape to provide extra cushioning and reduce friction.
How to Tape Tennis Elbow with Kinesio Tape
Tennis elbow is a condition that causes pain and inflammation in the tendons that attach the forearm muscles to the outside of the elbow. Kinesio tape is a type of elastic tape that can be used to support the muscles and tendons around the elbow, and to reduce pain and inflammation.
To tape tennis elbow with Kinesio tape, follow these steps:
- Clean and dry the skin around the elbow.
- Cut a piece of Kinesio tape about 12 inches long.
- Peel off the backing of the tape, and place the sticky side of the tape on the outside of the elbow, just below the point where the pain is located.
- Wrap the tape around the elbow in a spiral pattern, overlapping each layer of tape by about 50%.
- Secure the tape at the end with a small piece of tape.
You can wear the tape for several days, or until the pain and inflammation subsides. If the pain does not improve after a few days of taping, you should see a doctor.
People Also Ask About How to Tape Tennis Elbow with Kinesio Tape
How long can you wear Kinesio tape for tennis elbow?
You can wear Kinesio tape for tennis elbow for several days, or until the pain and inflammation subsides. If the pain does not improve after a few days of taping, you should see a doctor.
How often should you tape tennis elbow?
You can tape tennis elbow as often as needed to relieve pain and inflammation. Some people find that taping the elbow once a day is sufficient, while others may need to tape it several times a day.
What is the best type of Kinesio tape for tennis elbow?
There are many different brands and types of Kinesio tape available. The best type of tape for tennis elbow is one that is made from a high-quality material and that is designed to provide support and stability to the elbow joint.
